Tuesday 121127

Black Box WOD/Beginner WOD:
A: Clean & jerk skill work

B: “Gwen
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets. 90 seconds of rest between each round. Divide C&J weight in pounds by number of seconds to completion for final score.

5 X 200m sprint with 100m walk in between.

Coach Sofia’s “Wallbangers”! 😉 (Click through below for more recent Elements-grads pics.)

Do we run in the snow?
Health is not a size
Why we love weightlifting (video)
10 questions to distinguish real science from fake science
Big sugar’s sweet little lies
4 steps to (holiday food) damage control

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD/Beginner WOD:
A: Deadlift 3×5

B: “Tea for Two”
For Time: Tag-Team “Cindy”, Row 1000m

Alternating Rounds; first 45 Pullups partner can only move while second partner is holding a 1.5 pood/1 pood kettlebell in a waiter hold.

Indoors at 28th Street (every Wednesday is INDOORS CFE!)
4 Rounds for Time:
Row 500m
3 Rounds of: 5 pullups/10 pushups/15 air squats


  • Joe W

    Gwen: 4:35 incl. rest at 135lbs

  • Gwen: 9:45 @ 83#

    I ripped my hand doing these (first Crossfit hand-rip! a year in!)–can someone remind me what the hand repair they got from Eastern Mountain Sports was? I forget the name of the product.

    • joncoffey

      Climb On!

      • Thank you! I’m using New-skin right now, but I haven’t tried a WOD with it.

        • joncoffey

          I try to use Climb On! as part of a maintenance routine (file down calluses/apply CO) and it seems to keep my hands moisturized/smooth enough to prevent tearing. If I get a tear I’ll put some on pre-WOD then use tape grips.

          Now that I said all that I’ll probably get three tears this week as karmic backlash.

          • Heh. I hope not.

            And thank you! This tear is weirdly in the middle of my palm, where I have no calluses.

  • jsg

    6:15 beginner
    A: 1RM Clean — worked up to 165# (new PR!), failed on a subsequent 175# attempt
    B: Grace (not Gwen?) — 30 C/J for time — 95# / 5:53

  • joncoffey

    6:15 Beginners’
    A: Clean practice, worked up to 175#
    B: Grace, not Gwen @ 115# 5:31

  • Steve Slo

    Crossfit Endurance
    5 sets of:
    200m Sprint (for time)
    100m Walk (for recovery)

    :31, :37, :37, :??, :33
    (My brain was oxygen deprived and unreliable, but i’m fairly certain these numbers are correct.)

    I’m really enjoying these classes.

  • Aaron Segal

    A. Power clean + 2 push jerks skill work – up to 205 ran out of time. This felt very, very light.
    b. Gwen – 5:27 @ 125# (elected for speed vs. load)

  • Jonathan P

    Tomorrow’s Part B… after 9 rounds of Cindy have been completed, the row replaces the kettlebell hold until 1000m have been accumulated?

  • Jim S

    A: Practiced cleans up to 145lbs. Struggling to get the full hip extension.
    Maybe some Sunday Oly lifting classes someday??
    B: Holy hell this was hard. 105lbs. Rested 3 minutes between sets instead of 90 seconds. Total time 12:22 (3, 1:54, 1:28 set times)

  • Jana B.

    Gwen: 9:54 (83# first round and then 73# for last 2
    Row: 30:00 min (5999m)

  • Jana B.

    Can someone explain tomorrows CFE WOD vs the Black Box WOD? Confused.

  • David Stogsdill

    7:15 BBWOD
    A. 1 Power Clean + 2 Push Jerks
    95, 105, 115, 125, 135#
    B. Gwen: 8:32 @ 95# (1:54, 2:12, 1:26)

  • 7:15 Beginner

    A: Worked up to 55# C&J

    B: Grace instead of Gwen, 3:13 @ 35#